April 8th, 2017

Row 1k @ 1:50 pace 
rest 1min 
Ski 1k @ 1:57 pace 
rest 1min 
Bike 50 Cals @ 400 watts 
rest 3min 
x2 total sets 
+
A1. Feet elevated back bridge hold; 15 secodns x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 secodns x4; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x4; rest 1 min
C2. Assisted german hangs; 20 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 20 secodns x4; rest 1 min
D1. Side plank; 30 seconds x5; rest 30 sec
D2. Hollow body hold; 30 seconds x5; rest 30 sec


1st round
Row - done at pace, not too bad. 
Ski - got tough, never gone that far before
Bike - completed at pace. total pain cave

2nd round
Felt like total shit after 1st round
Just survived it, went slower on all

A1. 12in box, getting pretty good extension out of these, really surprised
A2. complete
B1-2. Not too hard
C1-3. done. ripping the shoulders up
D1-2. done. Hollow body holds got tough.